U.S. government DRI, male 19-50, 1300 calories (fixed potassium, and ω-6 & ω-3 PUFA requirements) Private

by kaielvinLast updated November 7, 2014
Macro NutrientsAmountMax
Calories (kcal)1300
Carbohydrates (g)97.5
Protein (g)81.25
Total Fat (g)43.33
Saturated Fat (g)010.11
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)1.4414.44
Omega-3 Fatty Acids (g)1.444
Omega-6 Fatty Acids (g)0.433
Total Fiber (g)18.2
Soluble Fiber (g)2.73
Insoluble Fiber (g)9.1
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)2.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
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Forked from http://diy.soylent.me/nutrient-profiles/52c4b5840a55d90200000363

Minimums for calories from carb/fat/protein are set at 30/30/25. The remaining calories can be freely allocated.

  • satuared fat restricted at 7% of calories intake, PUFA restricted at 10%,
  • minimum soluble fiber = 15% of total fiber (to feed gut bacteria),
  • minimum insoluble fiber = 50% of total fiber (for bulk).